Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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AMRAP in 16 minutes
From 0:00-4:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 4:00
From 4:00-6:00, AMRAP of:
Wall Ball Shots (20/14 lb)
Rest until 10:00
From 10:00-14:00, complete 1 round of:
18 calorie Assault Bike
4 Clean-and-Jerks (100/70 kg)
5 Burpee Box Jumps (30/24 in)
Rest until 14:00
From 14:00-16:00, AMRAP of:
Wall Ball Shots (20/14 lb)
8 Rounds for Time
8 Handstand Push-Ups
8 Air Squats
8 Toes-to-Bars
8 Push Jerks (135/95 lb)
8 Deadlifts (135/95 lb)
8 Jump Lunges
8 Box Jumps (24/20 in)
80 meter Run
Time Cap: 40 minutes
For Time
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
Use a single barbell throughout (95/65 lb)
For Time
800 meter Run
40 meter Walking Lunges
Then, 6 Rounds of:
20 Burpees
20 Box Jumps (24/20 in)
20 Push Jerks (40/25 kg)
20 Wall Ball Shots (20/14 lb)
20 Kettlebell Swings (24/16 kg)
Finally, perform:
400 meter Run
For Time
50 Clean-and-Jerks (95/65 lb)
50 Burpees
Four AMRAPs in 36 minutes
AMRAP in 4 minutes:
Burpees
2 minutes Rest
Then, AMRAP in 6 minutes:
Alternating Kneeling Presses (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 16 minutes:
4 Gorilla Cleans (2 x 16/12 kg)
4 Front Squats (2 x 16/12 kg)
4 Clean-and-Jerks (2 x 16/12 kg)
2 minutes Rest
Then, AMRAP in 4 minutes:
Burpees
* If athlete breaks during a round, perform 10 Push-Ups
For time
30 Burpees
30 Deadlifts
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings
30 Burpees
30 Sumo Deadlift HIgh-Pulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
30 Burpees
30 Man Makers
Use one pair of Dumbbells (55/35 lb) throughout
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps
For Time
10-9-8-7-6-5-4-3-2-1 Clean-and Jerks (225/145 lb)
1-2-3-4-5-6-7-8-9-10 Ring Muscle-Ups
For Time (in a Team of 3)
10 Clean-and-Jerks
400 meter Barbell Carry
10 Clean-and-Jerks
400 meter Sled Pull
10 Clean-and-Jerks
400 meter Sled Push
Load barbell and sled with average bodyweight of all 3 team members